Buckle up; the holidays are here! And you know what that means—tables piled high with rich foods, endless desserts, and all the fancy cocktails your festive heart desires. While we’re all for indulging (because who can resist Grandma’s stuffing?), your gut might not feel the same joy. The good news? You don’t have to skip the holiday goodies to keep your gut happy. Here are some easy, actionable tips to maintain gut health during the holidays—without missing out on the fun.

1. Start with a Gut-Friendly Breakfast

It’s tempting to save room for the big feast, but skipping breakfast can leave your digestive system feeling out of whack. A simple breakfast with fiber, like oatmeal with berries or a smoothie with greens, can set the tone for the day. Think of it as giving your gut a little warm-up before the main event. Try this healthy Gut Loving Pumpkin Spice Smoothie.

Quick tip: Add a scoop of flaxseed or chia seeds for extra fiber and omega-3s, which will help keep everything moving smoothly.

2. Stay Hydrated (Yes, Even with That Spiked Cider in Hand)

Dehydration sneaks up fast during the holidays between festive cocktails and salty snacks. Water helps your digestive system process all those decadent treats, so don’t skimp on H2O.

Pro Tip: Alternate every festive drink with a glass of water. Or why not enjoy a non-alcoholic bevy? Your gut—and your morning-after self—will thank you.

3. Prioritize Probiotics

Holidays can throw your routine off track, but including probiotics in your diet helps keep your gut microbiome balanced. Greek yogurt, kimchi, and sauerkraut are excellent sources. If you’re not into fermented foods, a quality probiotic supplement like Zenwise’s Women’s Probiotics is an easy addition to your routine.

Gut-friendly hack: Include probiotics in your holiday packing list. They can be a lifesaver when you indulge in rich, heavy meals.

4. Snack Smart

Whether it’s the charcuterie board or the cookie platter calling your name, snacking is inevitable. No judgment! Just try to balance it out with gut-friendly options. Veggies with hummus, nuts, or fruit are fantastic options to nibble on between meals.

This will help you avoid going overboard and keep your digestive system from working overtime.

5. Take Digestive Enzymes with Big Meals

Heavy holiday meals loaded with fats, carbs, and dairy can be tough on your gut. Digestive enzymes, like Zenwise Digestive Enzymes, can help break down food more efficiently and prevent post-meal bloating.

Pop one before diving into the mashed potatoes, and you can enjoy the feast without worrying about digestive discomfort.

6. Move Your Body (Even a Little)

After a big meal, you only want to nap by the fire. But a light walk, or some gentle stretching can do wonders for digestion. Bonus: it’s a great way to bond with family or sneak in some alone time during a busy holiday gathering.

Pro tip: A quick 10-minute walk after dinner can significantly help reduce bloating and aid digestion.

7. Mind Your Stress Levels

Let’s be real: The holidays can be as stressful as they are joyful. Stress wreaks havoc on your gut health, so find ways to decompress. Whether it’s deep breathing, a short meditation, or escaping with a favorite holiday movie, make time for yourself.

Remember: A stressed-out gut is not a happy gut. For more tips, head to our Holiday Stress Survival Guide.

8. Don’t Beat Yourself Up

Maybe you went back for seconds… and thirds. Or you had one too many slices of pumpkin pie. Guess what? It’s okay. The holidays are about enjoyment and connection, not perfection.

Focus on balance, not restriction. Your gut will recover, and so will you.

This holiday season, give yourself the gift of gut health while enjoying every delicious moment. From probiotics to hydration, these small, manageable changes can make a big difference from probiotics to hydration. Are you wondering which supplements are best for you? We’re available to answer your questions seven days a week at support@zenwise.com or M-F from 9 a.m. to 5 p.m. at (800) 940-1972.